I have several ideas. One, you can find a routine I developed specifically for the purpose of enhancing my MMA game somewheres in this training forum.
Two, currently I'm spending more time on the mat than anything. As such, my lifiting is now 1X/wk. For that one time I do:
chins- 2 sets
Squats- 5X5
Flat bench- 5X5
Rows- 5X5
Deadlifts- 3X3
If you'd like more ideas, ask away. I'm just rushed right now.
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